Thread: Ideal time for supplements?

Right after your workout!

Originally posted by silencer
I have the following supplements :

Creatine powder
Protein powder
Multivitamin
L-Glutamine
Chelated Zinc

I was wondering when should I take each supplement and in what quantities for maximum benefits, should I take them during resting days as well, and with what foods would it be most beneficial ?

at the moment I am taking a Multi in the morning with food,
a snack during the morning with a protein shake. Chelated zinc for lunch, creatine 30 minutes before my workout, then I have a carb snack with glutamine and a protein shake after my work out.
I also have a protein shake before bedtime...

I work out 3/4 times a week - I'm 18, 6'1" 170lbs

any advice would be appreciated,

Thanks.

Hi, been meaning to Welcome you

1) Take them everyday, W/O or not...if anything, the Glutamine can be taken as needed..for glutamine...as much as you can afford is the general rule..at least 5-10 grams a day...preferably 5 grams as you finish the W/O and another 5 grams before bed.....we prefer this alone, contrary to some advice you may hear to take it w/protein..... that way, it won't then compete w/other proteins for uptake

2) Always take your Multi w/food...HCL from the stomach makes the minerals more absorbable...same w/the zinc....and I doubt you need extra.....too much zinc can lead to a copper inbalance.....kind of depends on the rest of your diet....no more than 30 extra milligrams of zinc if your multi has about 15 mgs......anytime w/food

3) Creatine timing is also a controversial issue....before a W/O the way you do, the liver processes it and literally tops your tank....after, you get better absorbtion...some take it both before and after. With your BW and W/O frequency...say around with 5 grams before and after (with a carb source before if possible), or just 7-8 grams before

4) Protein powder is a Supplement....get at least three solid meals...and then in between meals using the PP and whatever you mix it in, or w/it..... or a post work out (PWO) shake using the PP, depending on your goals. At you BW (body weight), about 40-45 grams per serving....including the mixing medium

Some meals may be augmented with PP, like adding to oatmeal, etc, to bring up the protein content of the meal

Hope that helps

DP

Thanks for the welcome!

Thank you Dr.Pain that was very informative, I appreciate it !...

Yet I still have some questions spinning through my head... such as - are there any other supplements which could be useful to further boost gains in my situation ? I was recommended disacatted Liver tablets and Amino Acid tablets when I went to the store recently, but I was slightly hesitant...

Futhermore is it worth taking a protein shake and sipping it during the workout? or is water better? and then right after the workout you gobble down 500ml of Protein shake mixed with creatine, a meal shortly afterwards (20 minutes later) with a glutamin and multivitamin ?

Also, is it worth cycling products like some people recommend, or can I stick to what I take on a regular basis? - is it worth taking a period such as 2 weeks in which you don't work out and don't take supplements to get off the cycle ? (something I read)

Also you said I should take all the supplements even when I am not working out, - when would the ideal time to take creatine be ?
I was also reading somewhere that creatine should only be taken with water - warm water preferably, and not any juice - since it destroys something or the other... forgot. - is this true ?

I previously mentioned that I take a protein shake - my protein powder being Human Development Technologies Pro-Blend 55 about 45 minutes before sleep - is this a good idea?

Sorry about all the questions here ... It is just people on this board seem to know what they are talking about and give informative answers...

Thank you very much.

Originally posted by silencer

I previously mentioned that I take a protein shake - my protein powder being Human Development Technologies Pro-Blend 55 about 45 minutes before sleep - is this a good idea?

Thank you very much.

I use the same stuff (swiss chocolate) yummy! Yeah you can take it right b4 bed! No prob, it's a nice blend of proteins that will be much slower to absorb than just whey. Mix a little fat in there too for even slower release during the night

TJ

Originally posted by silencer
Thanks for the welcome!

Thank you Dr.Pain that was very informative, I appreciate it !...

Yet I still have some questions spinning through my head... such as - are there any other supplements which could be useful to further boost gains in my situation ?

No, I wouldn't add anything more

I was recommended disacatted Liver tablets and Amino Acid tablets when I went to the store recently, but I was slightly hesitant...

You do not need them

Futhermore is it worth taking a protein shake and sipping it during the workout? or is water better? and then right after the workout you gobble down 500ml of Protein shake mixed with creatine, a meal shortly afterwards (20 minutes later) with a glutamin and multivitamin ?

Depends on your goals...eat a meal 60 minutes plus, or a shake 45 minutes plus before a W/O if you need to.......depending on the intensity and duration of your training, and goals (again with the goals )...there are studies that suggest fluid replacement during the W/O...I suggest water. Antioxidants are preferred w'food after a W/O. so you could wiat to take your Multi till then, extra "C" is optional

Also, is it worth cycling products like some people recommend, or can I stick to what I take on a regular basis? - is it worth taking a period such as 2 weeks in which you don't work out and don't take supplements to get off the cycle ? (something I read)

The only suppliment you mentioned that we cycle is creatine....you don't have to cycle off of it (search "reloads"), but if you do..at least 1/2 the length of time you were on it...always take your multi

Also you said I should take all the supplements even when I am not working out, - when would the ideal time to take creatine be ?

anytime


I was also reading somewhere that creatine should only be taken with water - warm water preferably, and not any juice - since it destroys something or the other... forgot. - is this true ?

That is true for citric based juices (citric acid delays gastric emptying), not apple or grape....and not for Koolaid...it has been our experience that one out of three people will not benefit w/water, again it depends on your goals

I previously mentioned that I take a protein shake - my protein powder being Human Development Technologies Pro-Blend 55 about 45 minutes before sleep - is this a good idea?

As TJohn says w/fat

Sorry about all the questions here ... It is just people on this board seem to know what they are talking about and give informative answers...

Thank you very much.

Your welcome...

DP

Thanks for a the informative replies Tjohn and DrPain, I really am actually learning things here, which is great. But I noticed that you (DrPain) wrote a few times... "it depends on your goals" , well my goal is simply to gain lean mass. I have a fast metabolic rate so fat almost melts off me (fortunately), so I just have the goal of gaining mass.... furthermore I have been training properly - ie correctly with Training,Nutrition and Rest... since Febuary, so 4 months more or less .. gaining 13lbs , which I am actually quite pleased with - should I have gained more in such a period ?

And when you say add fat, is Olive oil ok ?

So with that given situation, would there be any recommendations at my more or less beginner stage ?

thanks fellas


P.S : By the way, Fitfreak, maybe your message got cut off or something, or maybe Im slightly dense, but ... I don't understand the advice ?

Originally posted by silencer
Thanks for a the informative replies Tjohn and DrPain, I really am actually learning things here, which is great. But I noticed that you (DrPain) wrote a few times... "it depends on your goals" , well my goal is simply to gain lean mass. I have a fast metabolic rate so fat almost melts off me (fortunately), so I just have the goal of gaining mass.... furthermore I have been training properly - ie correctly with Training,Nutrition and Rest... since Febuary, so 4 months more or less .. gaining 13lbs , which I am actually quite pleased with - should I have gained more in such a period ?

And when you say add fat, is Olive oil ok ?

So with that given situation, would there be any recommendations at my more or less beginner stage ?

thanks fellas


P.S : By the way, Fitfreak, maybe your message got cut off or something, or maybe Im slightly dense, but ... I don't understand the advice ?

If you've got that kind of metabolism (how old are you BTW?) I would cut my cardio in half if you're doing any at all, and keep doing what you're doing now as far as diet goes. 13 lbs of lean muscle in 4 months is great!! Keep your hi GI carbs very low except for post work out.

I'm thinking more like heavy cream in the b4 bed snack. It'll make that just the more tasty

TJ

Bulking w/ Slow Burners

Originally posted by Dr. Pain
Bulking w/ Slow Burners

Damn! How'd I miss that thread

TJ

And if I take Glutamine - Ie 10 - 15g a day, well I be able to train more frequently due to quicker recovery ?

Stick to each muscle group once per week. Glutamine helps but it's not steroids!

TJ